# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Barbell Rear Delt Row |
60kg
15x
100kg
8x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
|
55 | 5220 |
2 | Seated Cable Rows |
55kg
12x
50kg
12x
50kg
12x
50kg
12x
|
48 | 2460 |
3 | Wide Grip Lat Pulldown |
30kg
12x
35kg
12x
35kg
12x
35kg
12x
35kg
12x
|
60 | 2040 |
4 | Smith Shoulder Press |
0kg
20x
25kg
12x
25kg
10x
25kg
10x
25kg
10x
|
62 | 1050 |
5 | Lat pulldown machine |
40kg
15x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
63 | 3480 |
6 | Stability Ball Abdominal Crunches |
0kg
15x
0kg
15x
0kg
15x
0kg
15x
|
60 | 0 |
Total | 348 | 14250 |